Exercise library / Back
Back extension
Back · Machine
Sets, reps and RIR
Sets3 to 4
Reps8 to 12
RIR1 to 2
Machines and cables hold the path for you, so you can work closer to failure than with free weights.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Lower back.
Secondary: Glutes, Hamstrings.
Estimate your one-rep max
Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.
Enter a set to see the estimate.
What it is called elsewhere
- Norwegian Ryggreis (back extension)
- Swedish Ryggresning (back extension)
- Danish Rygstrækninger (back extension)
- German Rückenstrecken
- Spanish Extensión de espalda
- Italian Iperestensioni (back extension)
- Portuguese Extensão lombar
- Russian Гиперэкстензия
- French Extensions lombaires
Related back exercises
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.